Protein is one of the essential components in our daily diet. It is must for building muscles. The only fact, actually a myth, which prevents a woman from taking in protein, is that it   builds mass and leads to obesity. Here it would be instructive to understand that this is not the case. Before taking the importance of protein for women, let us examine these myths which prevent women from taking protein.

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Myth 1 — that protein is hard on kidney

Unless you have any kidney problem, there is no harm in taking in protein or increasing protein in your diet. The only factor that will increase with increasing protein intake is thirst level, which may lead to increase in water intake.

 

Myth 2 –Protein will make body look bulky

Female body contains only fraction of testosterone needed to build up lean muscles. So after intake of protein, your body will not add muscles. Even the excess intake of protein will not add significantly to the muscles. The excess protein gets broken down into amino acids for fuel or gets flushed out from body.

 

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Protein is must for women in gym

After exercise in gym, protein helps in tissue growth and repair. Without protein in women body, it would be difficult for body to recover and grow after strenuous exercise in the gym. Protein is also required for neurotransmitters and hormones.

The importance of protein for women  

Body breaks down muscles tissues in gym and only way to rebuild them is by taking protein in diet. That is why proteins are called building block for muscles. Of the 20 amino acids in protein, 9 are essential, which means that they are not made by body and only way to take them is by adding them in diet. They also supply neurotransmitters and hormones.

 

Protein controls you craving and keeps obesity at bay

Protein takes longer to break down and get digested, that is why they reduce the craving and you do not eat throughout the day. The property of the protein keeps your calorie intake in control and reduces chances of gaining obesity.

 

Protein burn calories more efficiently

Body spends more energy to consume and digest the protein than any other nutrients. This ability of protein helps body to    burn the calories and keeps the body fat in control. So taking protein in diet will enable body to burn fat at faster rate compare to the body which is on low protein diet.

 

Protein rebuilds muscles and boosts immune system

The Lack of protein in diet means that your body will not have enough amino acids. The body then breaks down muscles to get the amino. This causes loss in muscles and slow metabolism.  The protein prevents this weakening of muscles.

 

 

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 How much protein you need

  • Ideally the daily requirement for women is 46 grams of protein.
  • But you should know that this is the average requirement of a person who is leading normal sedentary life.
  • For active lady who is officer going and also hitting gym then the requirement is more than above mentioned figure.
  • People who just exercise and do not diet should aim to consume somewhere around 0.8-1 grams of protein per pound of bodyweight daily.
  • If you’re dieting and exercising, aim higher—between 1-1.5 grams of protein per pound of your bodyweight per day.

 

Sources of protein and protein amount they contain

Dairy sources –

Yogurt – 23 g per 8 oz. serving

Cottage cheese — 14 g per 1/2 cup serving

Eggs — 6 g per 1 large egg

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Milk — 8 g per 1 cup serving

Soya milk – 8 g per 1 cup serving

Protein sources in meat

STEAK (BOTTOM ROUND)

23 g per 3 oz. serving

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Pork chops (boneless)

26 g per 3 oz. serving

Ground beef

18 g per 3 oz. serving

Chicken breast –boneless and skinless

24 g per 3 oz. serving

 

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Protein sources –sea food

YELLOWFIN TUNA

25 g per 3 oz. serving

HALIBUT

23 g per 3 oz. serving

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OCTOPUS

25 g per 3 oz. serving

SOCKEYE SALMON

23 g per 3 oz. serving

Other sources of protein

MIXED NUTS

Protein Power: 6 g per 2 oz. serving

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BEAN CHIPS

Protein Power: 4 g per 1 oz. serving

TOFU

Protein Power: 12 g per 3 oz. serving

WHEAT GERM

Protein Power: 6 g per 1 oz. serving

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SOBA NOODLES

Protein Power: 12 g per 3 oz. serving

QUINOA

Protein Power: 8 g per 1 cup serving

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